Five Ways to Optimize Your Family's Happiness


5 Simple Ways to Make a Happier Home

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Feeling a bit dreary lately? Kids always fighting? Husband always nagging? Here are five simple, evidence-based (of course! Science!) ways to shake the glum and pick up the spirits!

1.       Turn on some music that reminds you of “good times”. The grey matter between our ears is an amazing thing. It stores memories and emotions in the hippocampus. By turning on a song that was popular on your playlist during a “happy” stage of your life, your brain will bring up those emotions simply by pressing play! So, step number one is listening to music that makes you happy with your family.

2.       Put on a smile. This may sound silly but, sure enough, studies have shown that wearing a smile stimulates pleasure areas in the brain. “Fake it til you make it” actually has some research behind it, so don’t forget to smile when you’re feeling gloomy around the house and long for a pick-me-up.

3.       Focus your attention on a desired outcome. Sometimes we get caught up in thinking over how difficult things are or how challenging a behaviour is (maybe we get fixed on the kids arguing or the toddler tantruming) but, by bringing to mind your end goal, your brain will naturally follow it and fill in the gaps. Studies have shown the amazing benefits of being goal focused. Your mood will naturally begin to lift as you picture your children playing together and sitting nicely at the dinner table. What’s more, is your brain will have clarity and you will begin picturing the steps needed to accomplish that happy family picture. Brilliant, right?

4.       Get enough sleep at night. Now this one may be a little trickier, especially for families with newborns!! But, I had to include it on the list because there is so much evidence behind it. Getting enough sleep is essential for the brain to feel “good”. Some great ways to get the most rest each night are journaling (something we talk about often in here with gratitude lists!), getting plenty of sunlight and exertion during the day and removing lights and screens from the bedroom allowing your mind to wind down.

5.       Reduce stress and unnecessary challenges by always starting small. If you are introducing a new routine or focusing on shaping a specific outcome, start with simple, achievable steps for your family so you are successful the first time. This will send a rush of chemicals that support a motivational message, “We did it! We can do anything!” and gradually increase the challenge while supporting one another. This is perfect for changing bedtime and mealtime routines which children (and adults) can find difficult at the beginning. Lastly, when trying to shape a specific behaviour, starting simple can make all the difference for that young brain still figuring some things out AND will keep your brain motivated. Make small changes first so you don't take on more than you can handle which inevitably leads to stress and overwhelm. 

What do you think of my list? What are some ways you shake off the dust at home? This is the final day to grab my new family activity book “The Mindful Playbook” for $10 OFF! learn over 50 activities and conversations for raising confident and considerate kids! Bring some mindfulness to family time!

The Mindful Playbook - Over 50 activities and conversations for confident and considerate kids! DIGITAL DOWNLOAD

DOWNLOAD AND PRINT YOUR BUNDLE. This is a digital product.

The Mindful Playbook is written for families ready to practice daily mindfulness and instil a growth mindset during the early years of their children’s lives giving them the best chance possible for a bright future.

Mindfulness is a way of life. One must practice daily for it to take a long term effect. Being mindful allows a person to be completely present and aware. This provides clarity, confidence and calmness. A person that practices mindfulness is able to bounce back from challenges and experiences an overall happier, more fulfilling life due to their growth mindset. They can foresee their own potential and meet it.

We will be exploring over 50 activities for building a growth mindset as a family. Experience the joys of being kind to yourself and overcoming the overwhelm we often face in our day to day lives.

The beauty of mindfulness is that it is already present in all of us. You do not need to lose your personality or parenting style when adapting a growth mindset into your family routine. It simply builds on your characteristics and makes you the best version of yourself. Enjoy these evidence-based activities and tips for creating a mindful family.

We will be learning mindfulness through lessons for parents, interactive activities and conversation starters. Keep in mind that this workbook isn’t meant to be read in one sitting. Work through it with your child and try to dedicate time for 1-2 pages a day. It’s great for beginning family time and becoming engaged with your kids.


  1. Growth Mindset

  2. Self-Esteem

  3. Self-Control

  4. Emotional Thinking

  5. Self-Regulation

  6. Daily Gratitude

  7. Self-Awareness

  8. Positive Self Talk

  9. Breathing and Body

  10. Showing Kindness

  11. Journal


As you work through this book, you’ll find activity sheets to do WITH your child, as well as conversation starters to open up positive communication. It’s about creating connections and talking about what matters most.

You’ll also find many tips for modeling a growth mindset, because it all begins with us.

This is a downloadable version and will need to be printed before use. 

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Stephanie Wicker